Eating fast: is it really unhealthy?

Even in childhood we learn not to eat too quickly. What is behind this admonition? Is Eating Slowly Really Healthier?

Eating quickly is part of everyday life for many people. We often don’t plan enough time for meals, eat on the side or are simply very hungry. What does eating fast or slow mean anyway? Guide values ​​come from Consumer Service Bavaria: Slow eater: inside chew each bite of solid food about thirty times and allow at least twenty minutes for a main meal.

But is it really necessary to take that long while eating? Is It Unhealthy to Eat Fast? We get to the bottom of these questions here.

Eat fast, eat more?

There seem to be few studies that investigate whether eating quickly is unhealthy. The following two sources refer to a possible relationship between the Eating speed and obesity:

• A Meta-analysis from 2015 has evaluated 23 observational studies on the subject. The authors found that people who eat quickly are more likely to be overweight. However, it is unclear whether there is a direct connection between the two. The analysis also does not say whether eating more slowly is an effective measure to reduce obesity.
• A Study from 2017 Contains health data on almost 60 Japanese people with type 2 diabetes from 2008 to 2013. There, the scientists found that eating more slowly actually reduces or prevents obesity. However, the health data recorded are based on the test subjects’ statements and are difficult to verify.

There is a logical reason why eating quickly can lead to obesity: ours Satiety takes a while to set in. Depending on the meal, it can up to 30 minutes take until all processes in the body that are important for satiety have been completed. If we eat quickly, there is a risk that we will notice the feeling of fullness too late.

However, it depends saturation on far more factors – physically and mentally. Has the body received all the nutrients it needs? Is the stomach full? Is the need for enjoyment satisfied? Based on previous experiences, does the brain feel that the body is adequately supplied? How fast you eat is just one part of it. What is also important is what you eat.

Eating quickly means chewing badly

There is one other point that speaks against fast eating: the mouth plays one important role in digestion.

• The teeth chop up food to make work easier for the stomach and to provide access to important nutrients. For example, so-called amylases in saliva break down starch into sugar – that’s why bread tastes sweet if you chew it for a long time.
• In addition, saliva is important for food to enter the stomach smoothly and it protects teeth from tooth decay.
• Loud Stiftung Warentest Chewing also strengthens and cleans the teeth.

So eating fast is especially not recommended because you will most likely not chewing properly. This can be detrimental to oral health and lead to indigestion because the stomach and intestines cannot cope with inadequately pre-digested food. The Pharmacy magazine recommends eating slowly to prevent indigestion. Also the German Society for Nutrition has slow and conscious eating in theirs ten rules for a balanced diet recorded.

Eat slowly instead of fast: With these tips it works

Do you feel like you eat too fast a lot? You can try to eat more slowly and consciously with these tips:

• Allow enough time for meals in your daily routine.
• During this time, concentrate fully on your food.
• Chew each solid food bite 20 to 30 times.
• Take short breaks between the individual bites and listen to yourself: Are you still hungry? Are you fed up
• Take small bites rather than large bites.
• Eat with cutlery instead of your fingers.

Read more on Techzle.com:

• Slow Food: Good reasons for conscious enjoyment
• Healthy lunch break: 12 tips for healthy eating at lunchtime
• Cravings: These tips will help you avoid it